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THE BFS SET-REP PROGRAMOvercoming Plateaus
The BFS Set-Rep System virtually eliminates plateaus. You should
always be in a position of making progress. No other pro-gram can
do this. If you have been doing 3 sets of 10 reps, I set of 15 or 5
sets of 5, you no doubt reach a plateau very quickly. You must
alternate lifts, percentages of maximums, and sets and reps if you
want to reach your full potential. Even withmore complex systems
such as cycle workouts, you will still eventually hit a plateau.
The BFS system allows you to alternateyour lifts, sets and reps in
such a way that a specific workout is repeated only every fifth
week. This system has two simplerules: First, establish your
records and second, break those records. If you follow this system
exactly, you will never reach aplateau.
THE OFF-SEASON/IN-SEASON WORKOUTS
THE BFS TOTAL OFF-SEASON PROGRAMMonday Tuesday Wednesday
Thursday FridayDot Drill
Box Squat*
Towel Bench*or variation
Flexibility**
Auxiliary Lifts
Dot Drill
Sprint Work
Plyometricst
Flexibility
Technique
Dot Drill
Power Clean
Hex BarDeadliftttFlexibility**
Auxiliary Lifts
Dot Drill
Sprint Work
Plyometricst
Flexibility
Technique
Dot Drill
Parallel Squat
Bench Press
Flexibility**
Auxiliary Lifts
* Examples of acceptable Squat Variations: Front Squals or
Otic-Legged Squats. Bench Variations: Close Grips, Wide Grips or
Inclines.
Detailed instruction of the BFS I -2-3^ Flexibility Program and
the BFS Dot Drill is available on video,t The effect of Plyometrics
can be measured by testing the Vertical Jump and Standing Long
Jump.ft We recommend using the Hex Bar Stn Dead Lifts with all
sports. You can do the BFS Spotted Deadlift as illustrated on page
10 as needed for n
vation. If a Hex Bar is not available, you would do the BFS
Spotted Deadlift each week.
THE BFS TOTAL IN-SEASON WORKOUT1st Workout
Parallel Squat
Bench Press
Hex Bar Deadlift*
Flexibility**
Auxiliary Lifts
You want to make siren.
2nd WorkoutBox Squat
Towel Bench
Power Clean
Flexibility
Technique
*If the Hex Bar Is unavailable,you may do Straight Leg
Deadlifts
ing from a recovery standpoint. For example, you can do this the
day before a contest. The first workout is more demanding,so you
need at least 48 hours rest before a game. Your sets and reps will
be cut down slightly on weeks two and three. Cutdown 5 x 5 to 3 x 5
and 5-4-3-2-1 to 5-3-1. Still total your set workout. Your efforts
and procedure of breaking Rep Recordsremain the same.
Bigger Faster Stranger Set-Rep Logbook
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ET THE BFS SET-REP SYSTEMBEGINNING NOTE: The BFS Set-Rep System
is designed for athletes who have met all of the graduation
requirementsof the BFS Readiness Program which are: Squat 145 Ibs.
for 2 sets of 10 reps, Bench 105 Ibs. or 90% of bodyweight for
2sets of 10 reps & Clean 105 Ibs. or 90% of bodyweight for 2
sets of 5 reps. If you cannot lift these poundages we
stronglyrecommend using the BFS Readiness Program and then moving
to the BFS Set-Rep System.
Start right in with 3 sets of 3 reps. This is the first week of
the BFS 4-week cycle Set-Rep System. You will do 3 sets of 3reps on
each core lift this entire first week. You will also begin
recording your workouts as you establish your Rep Recordsand Set
Records. (For your BFS Dot Drill Warm-up see page 7, and for
stretching see page 8.)
MONDAYBOX SQUATS: First set, select between 45 and 145 pounds
for 3 reps. Now for the second set, you may either go up
inpoundage, stay the same or go down. Let's say you do 175 pounds
for the second set and 205 for the third set. ImportantConcept: On
the final set, you should do 3 or more reps; preferably 10 reps, if
you can, for the first workout. Don't worryif this first workout
seems too easy and you aren't fired. You want to make sure the
spotting and lifting techniques arelearned. Please Note: BFS
Readiness Program graduates will automatically know a good starting
weight with each BFSCore Lift.
TOWEL BENCH: Since most athletes know their max on the bench,
take 70 percent of your max for your first set. Forexample, if your
max is 200 pounds, begin with 140 pounds for 3 reps on your first
set. If you've never done benchesbefore, use 70 percent of your
bodyweight or 105 pounds, whichever is the least. If this is loo
much weight for 3 reps,use 60 percent or even 50 percent of your
bodyweight. For your 2nd set, you may go up, stay the same or go
down inpoundage. Do 3 or more reps on this final set, but on this
first workout, try to select a weight you can do 10 times.
EXAMPLE OF ESTABLISHING
SET RECORDSYour set workout might look like theexample below.
The TOTAL is figured byadding the weight of each set. This
TOTALbecomes your first Set Record. In thisexample, the Box Squat
Set Record is 525pounds. And the Towel Bench Set Record is440
pounds.
EXAMPLE OF ESTABLISHING
REP RECORDSEstablishing Rep RecordsLet's say you did 10 reps at
205on the Box Squat and 10 repson the Towel Bench on the finalset.
You would record yourBox Squat and Towel Bench reprecords like the
example to theright. Simply mark in the weightlifted for the
correct number ofreps and record the date.
Notice that all the rep recordsare the same at this time.
Don'tworry about this. These numberswill change rapidly as you
breakyour Rep Records. This will nor-mally happen every
workout.
BOX SQUAT TOWEL BENCH
WEDNESDAYPOWER CLEAN: Do the 3 x 3 workout. Use 70 percent of
your mpercent of your bodyweight or 95 pounds, whichever is the
least. UsiMonday's workout and record your efforts as outlined on
the previouup to 5 reps. Try to get 5 reps in this first week.
HEX BAR DEADLIFT: Do the 3 x 3 workout. Start with 145 pounds or
your bodyweight, wthe same procedure and again record your efforts.
Again, on the final set you should do 3 or n
rimum. If you've never cleaned before, use 50the same procedure
for ihc second and third set aspage. On the final set you should do
3 or more reps.
chever is the least. Followe reps, up to the 5 reps.
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FRIDAYBENCH PRESS: Do the 3 x 3 workout. Use the same poundage
and procedure as in Monday's Towel Bench workout.
PARALLEL SQUAT: Do the 3 x 3 workout and use the same procedure
as Monday's Box Squat workout.
The Second Week
The Third Week
Maxing OutThe third week (5-4-3-2-1) is a perfect time to max
out on a one-rep max just by following the regular routine, oronce
every 3 months you could go 5-3-1 to prevent fatigue at the last
set. Another way is to take 10 to 20 pounds offyour 5^1-3-2 rep
maxes and then do several singles on the way to a big one-rep
max.
EXAMPLE OF RECORDING THE
TOWEL BENCHI Records for the 5 x 5 & the 5-4-3-2-1
(This athlete did 6 ] K"""ly"l""'!""s'a-reps on the last set As
you get bigger, you ill
I I_ J get stronger.
EXAMPLE OF RECORDING THE
REP RECORDSREP RECORDS
Bigger Faster Stranger Set-Rep Lagbaah
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The Fourth Week(10-8-6 or 4-4-2) Here is your chance to
establish another Set Record and work on different Rep Records.The
sets and reps are 10-8-6 with the Bench. Towel Bench, Box Squat and
Parallel Squat, but are only 4-4-2 with theClean and Deadlift or
Hex Bar Deadlift. Important Concept; You should do 6 or more reps
or 2 or more reps on the lastset depending on the core lift. For
illustration purposes of recording, 10 reps were done at 160
pounds,
You will notice the rep records go to only 5 reps on the Clean
and the Deadlif't. Doing 10 Reps on these two liftscould cause an
injury, especially to the lower back. As fatigue sets in, the
chance for muscle spasms and incorrect liftingtechniques
increase.
The Fifth Week (Starting Over)Now the fun of the BFS System
moves into high gear. From now on, every time you come into the
weight room, you'vegot a challenge and an objective. You should try
to break as many Set and Rep Records as possible. You begin the
fifthweek by again doing the 3 x 3 workout.You wi l l notice on the
previous month's example, a total of 440 was achieved onthe Towel
Bench. Your objective is to simply do more! (In this example the
athlete did 540.)
EXAMPLE OF THE FIFTH WEEK (3x3) TOWEL BENCHLook what happened!
Five new records! The Set Record (Total)was smashed by 100 pounds,
from 440 total pounds to 540pounds! In addition, 4 new Rep Records
were attained! (Threestandard reps plus one extra rep. Refer to the
Rep Record chartexample on the previous paae.) 190 pounds should be
recordedunder ihe 3rd Break column along with the 3/3 date.
Many athletes like to try tc break their 10 Rep Record after
doing3 x 3, since this is an easy week. We call this a "burnout"
xei.
Rotate Your WorkoutsThe Sixth Week: Break > our s x 5 Set
Record and a my Rep Records as you can.
The Seventh Week: Break your 5-4-3-2-1 Set Record and as many
Rep Records as you can.
The Eight Week: Break your 10-8-6 or 4-4-2 Set Record and as
many Rep Records as you can.
Now keep rotating your workouts in this 4-week cycle. You can
expect to break 8 or more records per week or 400 peryear for as
long as you want. There are 66 possible records to break. Each of
the 6 core lifts has 4 Set Records. That's 24possible Set Records.
The Bench Press, Towel Bench, Squat and Box Squat each have 8 Rep
Records, while the Hex BarDeadlift and the Clean each have 5 Rep
Records. That's a total of 42 possible Rep Records. That's why it
is easy to breakso many records. Remember we are not concerned with
only breaking a 1-rep max, but all kinds of Rep Records. Weknow,
for example, if we break a 3-Rcp Record that our max will also soon
go up. There are even 11 more auxiliary andperformance records you
can break. What would happen if you broke 8 personal records per
week for one year? It kindof boggles the mind doesn't it? The sky
is the limit!!
Helpful Hints1. Or More means the number of reps up to 10 on the
Bench, Towel Bench, Squat and Box Squat, and up to 5 reps on
theClean and Hex Bar.
2. One high school had a bell at each station. When an athlete
was going fora record, the bell was rung. It really seemsto help
the intensity.
3. Many coaches are using teachers' aides to assist the athletes
in recording.
4. Changing the sequence of the lifts can also help to overcome
a plateau (Do the Bench first, not Squat, for
example.)i/vwvv.biggerfasterstronger.com 5
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THE FINER POINTSWarm-upsIf yo J lift 0\
ig tableer 200 pounds, you will most definitely need vis your
guideline to warm-ups:
r Set Routine Begins WithLess than 200
200-295300-395400-495500-595
/arm-up sets. Usually these sets a
Warm-Up With0-1 set
1-2 sets2-3 sets3-4 sets4-5 sets
in be done with 5 reps. The fo
Examples:1 , 3 x 3 with 275 pounds (warm-up with 195 & 235)2
, 5 x 5 with 330 pounds (warm-up with 235 & 295)3. 5-4-3-2-1
with 450 pounds (warm-up with 235 & 325 & 415)
Missing a RepSometimes you may miss a rep. For example, you're
trying to do 3 x 3 with 275, and on the last set you can only do 2
reps.You have two options:
1. Rest and try again wilh the same or lighter weight.
2, Penalize yourself 5 pounds per iOO-pounds on the bar. For
example, in the above situation you're penalized 10 poundsso add
275 + 275 + 265 for your total. If you're lifting in the 500-pound
range, your penalty would be 25 pounds for mis;ing 1 rep and 50
pounds for missing 2 reps.
Range Penalty100-195 5 pounds200-295 10 pounds300-395 15
pounds
etc. etc.
Adjusting
Auxiliary LiftsGenerally, we recommend that you choose about
five auxiliary exercisespecific information. *Generally do 2 se!s
of 10 reps.
*F,xceptions: Hang Cleans, Power Snatches and Jerk Presses -On
tl
When to Start OverYou should stwo-a-days.
Time ana/or Facility ProDlemsThe In-Season workout can be used
if time or facilities are limited for your Off-Season program. You
must use the In-Seasonworkout when in a 45-minute physical
education class.
E Bigger Faster Stronger * Set-Rep Logbaoh
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Pr PERFORMANCE RECORDSPerformance Records are kept on page 24.
These include the Vertical Jump, the Standing I_ong Jump, the 20-
and 40-YardSprint, the Sit and Reach test and the famous BFS Dot
Drill, shown below in section 5.
All Performance Records should be tested once or twice a month.
Testing this often is important. You need to know that yotstrength
gains are producing performance results. When you have concrete
proof that you are getting quicker and faster andarc jumping
higher, you will be more r i o M t i \ e i han ever aboui
ac^ii:n^ii-h:r.^ \ ou r team und i n d i v i d u a l iioals
^ THE BFS DOT DRILLThe Dot Drill will be harvery short time you
will rapid improvement. Yoi
ay appear clumsy. However, if you will do in have quick feet in
a month or two.
Each athlete should M.-I iv-u goals. The hrsi goal i> in do
it six times per week and the second goal shouldspeed. In The BFS
Dot Drill Video ex-Utah Jazz Center (71 4" 300 pounds) Mark Eaton
does the Dot Driafter a weight training session.
Five dots are placed on the floor. It works best if a 5" round
dot is painted on the floor. Some coacrei pailarger groups.
Athletes at home can use anything approved by their parents to mark
their dots. BFS sells ahas a great non-slip surface w i t h
integrated dots, a super surface for doing the BFS Dot Drill,
There are five separate dot drills; each drill is done a total
of six times.Note: You will be facing the same direction on all of
the drills except the Turn Around Drill.
be to increaseI! in 60 secon.
ations forPad that
DOT DRILL STANDARDSUnder 40 seconds: All American40-49 seconds:
All State50-59 seconds: Great60-75 seconds: GoodOver 75 seconds:
Beginning
UP AND BACKA. Start with your left foot on A and your right foot
on B .B. Now jump quickly to C with both feet corning together.C.
Then jump and split feet to D and H.D. Come back the same way
jumping backward.E. Repeat 5 more times.
RIGHT FOOTA. Your feet from up-and-back should end on Dots A and
B .B. Now jump to dot C with only your right foot.C. Now jump in
order on your right foot to Dots D,E,C, A and B.D. Repeat 5 more
dines.
LEFT FOOTA. You will end the right foot drill with your right
foot on Dot B.B. Now jump to dot C and land on your left foot.C.
Now jump on your left foot to Dots D, E, C,A and B.D. Repeat 5 more
times.
BOTH FEETA. You will end the left foot drill on Dot B.B. Now
jump to Dot C with both feet.C. Now jump with both feet together to
Dots D, B ,C ,AandB.D. Repeat 5 more times.
TURN AROUNDA. You will end the Both Feet Drill with both feet on
Dot B. Now jump to Dot C with both feet.B. Now jump to dots D and
E, with your left foot landing on E and your righ! foot landing on
D.C. Now quickly jump 180 clockwise so your left foot is now on D
and your right foot is on E.D. nuw jump tu C wiililAiili ltd unu
iliui lu Auiu iD witti Uiu lull tuut miming un D mm LIB; ngjii luot
UHA.
!80 spin, with your left foot landing on A and your right foot
landing on B.
0, Orf
xO' -O
DOT DRILL DIAGRAM
E. Now do a counterclockwisF. Repeat 5 more times.
wvww-biggerfastierstranger.cani
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PT THE BFS 1-2-3-4 FLEXIBILITY PROGRAMEach stretch should be
held either once for 30 seconds or for 3 repetitions of 10 seconds
each. The stretch should not be donewith a bounce but worked in a
slow and controlled manner. Stretch every day and work with
intensity. The 1-2-3-4 standsfor One on the Rench, Two in the Air,
Three on the Wall and Four (about four minutes) on the Floor.
Remember, you arcstretching for speed and jumping power.
ONE ON THEBENCH
Hamstring and Back Stretch:Keep leg locked at knee and
toesvertical. Switch to the other legafter 30 seconds.
TWO IN THE AIRLatissimus Stretch:Cross your hands and raise
yourarms above your head and as farback as possible.
Pectoral Stretch:Cross your hands behind yourback, raise your
arms up and backas far as possible. Stand tall.
THREEON THE WALL
Calf Stretch:With hands on the wall for bal-ance, move hips
forward and pushback heel down. Keep leg straight.Switch after 30
seconds.
Achilles Stretch:Same as Calf Stretch but slightlybend knee,
keep heel 1" off theground and squat down, increasingload on
Achilles tendon.
Quadriceps Stretch:Take one hand off the wall, andgrab foot.
Pull leg straight up andaway from buttocks. Knee shouldbe at a 90"
angle.
FOUR ON THE FLOORAbdominal Stretch;Lay fiat on the floor,put
hands on the floor,shoulder-width apart,extend elbows, creat-ing an
arch in theback. Relax.
Adductor Stretch:With feet as far apart as pos-sible, grab
ankles or feetand pull the torsoslowly towardthe floor. Ifyou
can't
toes then placetwo fists on the floor behindyou and push
forward.
Groin Stretch:Sit with bottom of feettogether, grab feet
orankles, pull in and pressdown with elbows onthe thighs toward
thefloor.
Gluteus MaximusStretch:Twist torso withopposite ami. Pressknee
firmly with arm,forcing the knee to theother side of the lower
leg,then switch after 30 second:
Hip Flexor Stretch:Place front foot two feet infront of knee,
place hand;knee and force hips forw;and down. Spread thechest --
eyes straightahead. Make sure thefro t low - kgpendicular.
Bigger Foster Stranger Set-Rep Logbook
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BFS "CORE LIFTS" INSTRUCTIONSThe Bench Press and Bench
VariationsThe Bench Press is the most important upper body exercise
for most sports. It develops overall power in the chest and arms.
Forbest long-term results for athletes, do a Bench Variation Core
Lift on Monday. Bench Auxiliary Lift on Wednesday and a
RegularBench Press Core Lift on Friday.
The legs should bespread wide for a solidbase. The legs
shouldalso be brought underthe knees, with the feetplaced firmly on
thefloor. There should bean arch in the lowerback. This helps keepa
firm foundation withboth feet on the floor.Keep the hips on
thebench at all times.
Bench with thumbsaround bar for safety.Breathe in deeply onthe
way down and thenhold breath until baris just past the stick-ing
point on the wayup. Keep eyes openduring the entire lift.Squeeze
the bar tightlyand bring the bar backslightly towards thespotter on
the way up.
The spotter must paystrict attention. Onlytouch the bar whenthe
upward movementstops. If the spottertouches the bar on theupward
movement,that rep does not count.When the weight getsup to 300 or
morepounds, two side spot-ters may be used.
Towel Bench orPadded Bench:The top recommendedBench Variation
CoreLift, especially forin-season workouts.Helps prevent BenchPress
Shoulder andupper-body strainswhile increasing BenchPress strength.
Let thebar sink into the padslightly before press-ing up.
This Bench PressVariation could be clas-sified as a Core Lift
orAuxiliary. Builds extrastrength in the upperpectorals. Great
anglefor linemen, linebackersand shot-putters.
It is an option to doone Bench Variationfor a 3-month cyclethen
switch to another
The Power CleanThe Power Clean dev,in executing a
maximisprinting-s tarts.
/eness and aggressiveness. When donen of force. Essential for
reaching optin
ctly, every muscle will be fired in proper sequence;vels of
jumping, throwing, hitting a baseball and
Eyes on a target at 135degrees. Hips down,elbows locked,
spreadthe chest and lock inthe lower back. Use ajump stance with
toesstraight ahead. Turnknuckles io the floor.Feel the steel
withyour shins.
Head, eyes and armsthe same. Begin liftwith legs only. Donot
jerk shoulders andhead back or op. Liftunder control. Keeplower
back locked in.Knuckles to the floor- mis will keen the harclose to
your body.
Now JUMP! Whenthe bar is at or justabove the knees, youneed to
jump straightup as explosively aspossible. Fully extend
Elbows to the ceil-ing. Then snap feetout and land in an
ath-letic stance. Never dipchin. Thrust elbowsforward and up.
legs and loes. Elbows Always keep your eyesshould be loeked,
withthe har ,-nn! inn innupward in a verticalpath. ing up.
n target.
Stand erect, withelbows up. The barrests on the upper
fromdeltoids of the shoul-der. Loosen ihe handgrip and steady mebar
with the fingertips.Come back to the jump
the bar to the floor.
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The Hex Bar Dead liftThe Hex Bar Deadlift is halfway between a
Dcadlift and a Squat. It develops the lower back, trunk, hips,
glutes, hamstringsand quadriceps area. When you combine it with
shrugs, the trapezius area is also strengthened. This is considered
a Core Liftexercise to be done once per week. It is a much safer
exercise than a regular Deadlift with all of the upside advantages
andvery little of the downside. The Hex Bar is important in
developing jumping strength.
Use a jump stance.Sit tall and spread thechest to lock in
thelower back. Keep thehead up and the hipsdown, with straight
bows. Do the liftrily with the
gs. Keep the kneesihetoes. Theshould always be
ept on target at 135degrees up on the wall
Keep the hips back.Continue to spreadthe chest and loek inthe
lower back. Keepchin away from chest.Bounce the weightslightly off
the floorwhen doing reps.Keep your eyes ontarget.
Do some shouldershrugs for the trapsafter finishing theregular
set. Becausethe weight is perfectly-balanced through thelifter's
center of grav-ity, only a straight upand down movementis required.
Do notdo revolving shouldershrugs. Continue tokeep your eyes
ontarget'
Doing a regularDeadlift with a spotis a safer
alternative,especially on max liftswhen a Hex Bar is notavailable.
The spotterplaces one hand on thelower back, places thecrook of his
elbow ofthe other arm in frontof the lifter's frontshoulder and
thenpulls back and up toget bar into a centeralignment.
z DC:Lifts > prior-ity Auxiliary exercise.Improves speed
aridjumping. Advancedlifters: use no morethan 40 percent ofyour
Parallel SquatMax. Beginners:use 45 to 95 pounds.Think of this as
astretching exercisefor speed improve-ment. Keep the kneeslocked.
Go slow andcor.iro'.kd.
The Parallel Squat and Squat Variations
Sit tall, spread thechest, lock in thelower back, focus eyeson a
target straightahead. Point toes outslightly for balance,place bar
on shouldersnut! list mi mliluitstance. Always keepyour knees over
yourtoes.
Take a deep breath justbefore the downwardmovement. Hold
yourbreath throughout thesquat movement andbreathe out on the wayup
just after passingtlic imirvvay pulni.Always stay fiercelyfocused
with youreyes on target straightahead.
Use three spotterswhen possible. Theback spotter controlsbalance
and techniquewhile the two sidespotters judge theproper parallel
depth.in auumun.aii spot-ters should coach andencourage the
lifter.
Box Squat:A top priority BFSSquat Variation to beused as a Core
Lift.Do once a week withthe Parallel Squat.Always sit downunaei
ccmuoi wiin alocked in lower back.Rock back slightly,then surge
forwardand up on toes.
Front Squat:Also atop priorityBFS Squat Variation.Develops
balance andparticularly the lowerinside portion of thequadriceps.
Do once aween wmi me parallelSquat. Always sit tall,spread the
chest andlock in the lower back.
Id Bigger Pastier Stranger Set-Rep Logbook
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SUGGESTED AUXILIARY LIFTSThe BFS Program has evolved over
theyears and now offers coaches and ath-letes two choices when
selecting auxil-iary exercises to complement the corelifts. These
two choices for auxiliariesarc standard and advanced, in doing
ourBFS Clinics we found a wide varietyamong participants' training
experience,sophistication, knowledge, availableequipment, and even
district and schoolpolicies. Therefore, we thought wecould best
serve coaches and athletesby providing a choice of two types
ofauxiliary lifts.
BFS STRATEGIES FOR BOTHCHOICESAuxiliary lifts are practiced in
additionto the BFS Core Lifts. Less emphasisis placed on
auxiliaries. Core lifts areplugged into the one- per- mo
nth-cycle
BFS STANDARD AUXILIARY LIFTSMonday Wednesday FridavNeck Lat
Pulls NeckLeg Curl Heavy Dips Leg CurlLeg Extension Incline Press
Leg ExtensionGlute Ham Raise Shoulder Press Glute Ham RaiseStraight
Leg D.L. Lunges Straight Leg D. L.
BFS ADVANCED AUXILIARY LIFTSPOWER SNATCH BALANCE DRILLS PUSH
PRESSCan be done once Can be done with the Many just do eitheror
twice per week. power snatch . the jerk press or theMany replace
leg iF.RK PRESS P"Sh pteSS' However'curls & leg exten- , yo can
do both or
- ^=ZL s"rpress wdhtfrn lift.
ottK,wal^
iary lifts arc normally done by doingtwo sets of 10 reps, and
advanced quicklifts use two sets of five reps. If an ath-lete is
training with a small group, theauxiliaries are performed after the
CoreLifts. Otherwise, coaches would havetheir athletes alternate
between corelifts and auxiliaries: one-third would doCore Lift one,
one-third would do CoreLift two. and one-third would do
auxil-iaries. If using a multi-station core liftapproach, some
auxiliaries could evenbe performed without rotating.
Select no more than five auxiliary lifts.When you start doing
more than that,especially ten or more, then you'llfind that your
athletes will not haveenough time and energy to do
sprinting,stamina, flexibility, plyometric, agilityand technique
work. Think of the "totalpackage." You must not overemphasizeone
area of training at the expense ofanother area. Remember, the
ultimateabjective is for your athletes to reachtheir potential as
athletes and win.Therefore, select only those exercisesthat will
really contribute to your ulti-mate objective.Select auxiliary
lifts for your programay considering which ones will helpyou win
and which ones will help pre-
vent a specific injury. For example, ona scale of one to ten,
how importantare neck exercises to a football playeror a wrestler?
They are very important.However, to a basketball player,
neckexercises are not that importantsoyou select an auxiliary that
is importantfor that sport.
SELECTION PROCESS FOR THEBFS STANDARD AUXILIARYLIFTSOur BFS
professional coaching staffrated 100 different auxiliary
exercisesand came up with the standard auxiliarycxerci ies listed
ahove. They representexercises that are relatively safe, easyto
perform and require less coachingand lifting expertise than the
advancedauxiliaries. Of course, every eoach andathlete must be
careful and thoughtfulas they do the standard auxiliaries.
The incline press is the only auxiliarythat would require a
spotter. Most highschool and college gyms already haveall the
equipment necessary to imple-ment these auxiliaries. One
exceptionmight be the glute-ham machine, whichsome gyms mlgm not
own uui wliiclishould be a top priority auxiliary onanyone's list.
This lift is also includedamong the RFS advanced auxiliaries.
BFS ADVANCED AUXILIARYLIFTSThe Advanced Auxiliary Lifts are
hard-er to perform than the BFS StandardAuxiliaries and require
better coachingand organi7ation. Any overhead lift isconsidered an
advanced lift. Cautionshould be used before giving the greenlight
for larger groups of students/ath-letes. Only after learning basic
liftingtechniques such as the Six Absoluteswill athletes benefit
from these exercis-es. These lifts include the power snatch,jerk
press, push press and the balancedrills.
The equipment I recommend for theseadvanced lifts is as follows:
dowels forlearning technique safely, training platesand light
bumper plates, and an Alurna-lite and/or Ultra-Lite Barbell. Also,
apower rack with a high spotting tieris recommended when doing the
jerkpress or push press. To further learnand teach the technique of
these lifts, Ihighly recommend OUT Total ProgramDVD.
Further information on auxiliary lifts,teehnunies and
instruction can be foundon our web site; log on to
www.bigger-fasterstronger.com.
www.biggerfastBrstrongRr.cani 11